Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Sid

In the 31 days ending Jan 31, 2011:

activity

time

miles

Cycling

10:45:00

138.69

(4:39)

223.2

(2:53)

Swimming

7:45:00

9.41

(49:24)

15.15

(30:42)

Orienteering

4:28:02

9.59

(27:57)

15.44

(17:22)

14 /

22c

63%

Weights, Core & Balance

3:20:00

Hockey

3:00:00

Running

1:07:15

8.0

(8:24)

12.88

(5:13)

Total

30:25:17

165.7

266.66

14 /

22c

63%

averages - rhr:62 weight:151.4lbs

3:10

0:00

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Sunday Jan 30, 2011 #

10 AM

Orienteering 1:18:30 [4] 4.0 km (19:38 / km) +30m 18:55 / km
shoes: Montrail GTX25

Thomass CN. Started out okay but got messed up going to CP 4. Was looking at 5 instead, dumb. Then went into the 1st box but only did 1 control. Plan was to do 2. Continued on breaking trail and going a long way out of my way to CPE in the 2nd box. Came home at reasonable pace. Errors likely cost 10 minutes or more!

Saturday Jan 29, 2011 #

6 AM

Cycling (Wind Trainer) 1:00:00 [3] 20.2 km (2:58 / km)
weight:150lbs shoes: Carnac TRS7

Mixed session using Spinerval DVDs. Did sprint series to drive up HR. Burn -580 kcal.

Thursday Jan 27, 2011 #

6 AM

Swimming 1:20:00 [3] 3.35 km (23:53 / km)

MTC swim with Coach JJ. Warm up - 300 mix, 200 pull, 4 x 50 build. Main Set - 4 x ( 200, 2 x 100, 40 x 50) swim, pull, IM, swim Cool down - 200 swim with fins, 150 easy.
Nice swim though my speed was not there!

Hockey 30:00 [4]
shoes: Koho 3380

Lost but had a hattrick! Tough skate.

12 PM

Note
rhr:62

BP - 121/71 when I donated platelets!

Wednesday Jan 26, 2011 #

5 PM

Cycling 52:00 [3] 17.1 km (3:02 / km)
shoes: Carnac TRS7

Started on Spinervals technique workout and switched to aero workout. Right knee felt good after a while and legs were okay.

Tuesday Jan 25, 2011 #

6 AM

Swimming 1:25:00 [3] 3.5 km (24:17 / km)

MTC Swim with Coach Stewart Warm - 300 mix, 6 x 50 drill/swim , 3 x100 side kick/swim Main Set - 600 swim 4 x 25 fast, 500 pull, 4 x 25 fast, 400 swim, 4 x 25 fast, 300 pull 74 x 25 fast. Cool Down - 300 no free.
Arms got a bit tired but made it.

Weights, Core & Balance 50:00 [4]
shoes: Nimbus 10

Regular weight routine. Beat in general and had to reduce reps. Right knee was also weak requiring rep decreases.

Sunday Jan 23, 2011 #

6 AM

Swimming 1:10:00 [2] 1.0 km (1:10:00 / km)

Coached swim with Stewart. Got lazy on breathing and rotation.

8 AM

Cycling (Wind Trainer) 2:00:00 [4] 40.5 km (2:58 / km)
ahr:148 max:125 weight:151lbs shoes: Carnac TRS7

MTC cycle with Coach John. After warm up sets at increasing cadence and gear! Took it easy, especially with tendon issues on right lower leg. Felt okay at end and distance was above last week.

Thursday Jan 20, 2011 #

6 AM

Swimming 1:20:00 [3] 3.2 km (25:00 / km)

MTC Swim with Coach Stewart. Warm up - 200 swim, 200 pull 2 x 50 build Main set 24 x 100, 6 swim, 6 kick with fins, 6 pull, 6 IM Cool down - 200 back/breast 100 easy
Times were still slow at best 2:00 for 100 but style felt okay!

5 PM

Hockey 30:00 [3]

So so game but good skate!

Wednesday Jan 19, 2011 #

5 PM

Cycling (Wind Trainer) 55:00 [3] 20.0 km (2:45 / km)
shoes: Carnac TRS7

Spinerval DVD mixed routine. 30:00 technique, 15;00 sprint. Legs were a bit tired but survived.

Tuesday Jan 18, 2011 #

6 AM

Swimming 1:20:00 [3] 3.1 km (25:48 / km)

MTC Swim with Coach Stewart. Warm up - 300 swim, 200 pull, 100 drill. Main Set - 8 x 25 kick no fins, 2 x 200 pull breathe 3,5,5,3 x 50's, 8 x 25 kick with fins, 400 pull 4 x 100 descending. Cool down - 6 x 25 finger drill, 6 x 25 fins back 50 fly with fins and 50 fly.

Arms were tired after the time off. Technique was slow. Best 100 was only 2:00. worked on roll and arm bend.

5 PM

Weights, Core & Balance 50:00 [4]
shoes: Nimbus 10

My usual weight routine but I throw in a few different things to try and ease the tension in my right lower leg.

Sunday Jan 16, 2011 #

6 AM

Swimming 1:10:00 [2] 1.0 km (1:10:00 / km)

MTC coached swim with Stewart. first time in the water since before Christmas. Arms felt tired to start with but technique seemed okay. Need cardio work though!

Cycling (Wind Trainer) 2:00:00 [3] 39.7 km (3:01 / km)
weight:152lbs shoes: Carnac TRS7

MTC Cycle with Coach John. Tough workout after the previous day. Legs felt tired at various stages but stayed within myself and finished okay.

Saturday Jan 15, 2011 #

10 AM

Orienteering 2:10:00 [1] *** 4.0 mi (32:30 / mi)
spiked:3/5c shoes: Montrail GTX25

Rocky Ridge GHO Winter Training. Heavy snowfall made navigation and terrain difficult. The third control was not on the spot indicated but the first two controls were low down so it could have been buried in the snow. Fifth control was very difficult in dubious mapped area. Tough training with dubious conditions.

4 PM

Hockey 50:00 [4]
shoes: Koho 3380

Retirement game for a friend, played at the the Hershey Centre. Tough skate as the rink was bigger than current ones we play on and there was extra time. Good exercise though!

Thursday Jan 13, 2011 #

5 PM

Hockey 40:00 [4]
shoes: Koho 3380

Won the game. Skates felt better after sharpening!

Wednesday Jan 12, 2011 #

12 PM

Note

Platelet Donation: BP-120/80 HR -61

5 PM

Running (Roads) 35:15 [3] 5.0 mi (7:03 / mi)
shoes: Mizuno Wave Riders 13

Winter run with Yak Tracks on. Right knee was a little achy but fine after warm up. Calves were a bit tight from weights.

Tuesday Jan 11, 2011 #

5 PM

Weights, Core & Balance 50:00 [3]
weight:152lbs shoes: Nimbus 10

Standard weight routine. Arms were a bit weak. Right knee a bit achy but felt good after icing.

Monday Jan 10, 2011 #

5 PM

Cycling (Wind Trainer) 59:00 [3] 20.0 km (2:57 / km)
shoes: Carnac TRS7

Cycled to DVD on technique and then switched to a sprint routine (full speed 0:10, rest 0:50 12 times) to finish. Legs felt a little tired. Highest speed reached 44 kmh.

Sunday Jan 9, 2011 #

10 AM

Orienteering race (Thomass) 59:32 [5] *** 5.0 km (11:54 / km) +20m 11:40 / km
spiked:11/17c shoes: Montrail GTX25

Thomass TOC. Snowy conditions about -7°C. A few route choice errors but nothing major. About 2:00 in total errors. CP 13 was the worst as I was on the right spot but got antsy with others around. Running speed was slow. Right leg was a bit sore below the knees.

Saturday Jan 8, 2011 #

9 AM

Cycling (Wind Trainer) 1:04:00 [3] 23.2 km (2:46 / km)
shoes: Carnac TRS7

New Spinerval DVD Aerobic Base builder. Felt tired at start and had trouble getting HR over 110 but improved as I progressed. Extended the cool down a bit.

Thursday Jan 6, 2011 #

5 PM

Hockey 30:00 [3]
shoes: Koho 3380

We won the game but my left skate felt wrong and I could not push off that side well.

Wednesday Jan 5, 2011 #

5 PM

Running (Track) 32:00 [3] 3.0 mi (10:40 / mi)
shoes: Brooks Glyercine

Cold outdoor run around the local track. Tired from early week exercises but felt okay.

Tuesday Jan 4, 2011 #

5 PM

Cycling (Wind Trainer) 55:00 [3] 20.0 km (2:45 / km)
ahr:126 max:145 shoes: Carnac TRS7

New Spinerval DVD. Warm up 0:30 on and 0:300 off. Main set 3 x 5:00 steady at IM pace, 3 x 2:00 at IM pace + 20%. 5:00 easy spin to cool down.
Legs felt good but lost it on the over pace set. First was at 30 kmh, 2nd at 29 kmh and had a left leg calf cramp, 3rd was a barely 28 kmh and right calf went. Likely tired from previous night weight session.

Monday Jan 3, 2011 #

5 PM

Weights, Core & Balance 50:00 [4]
shoes: Nimbus 10

Arms and legs were a bit weak after a week off. Neither knee like kneeling!

Saturday Jan 1, 2011 #

10 AM

Cycling (Wind Trainer) 1:00:00 [3] 22.5 km (2:40 / km)
ahr:116 max:142 weight:152lbs shoes: Carnac TRS7

Checked out a new Spinerval DVD. Warm up 20:00 Technique session 1. increasing cadence for a minute, 2. one legged drills and 3. High cadence 0:20, rest 0:40. Finished with 3:00 steady and 5:00 cool down. Burn - 590 kcal.
Legs felt good after warm up but noticed my right shoe was not adjusted properly so fixed cleat position after. Gear adjustment seemed to work okay.

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